Day 5: Training Log

Warm up / Preparation:

• Run one lap of the track or 2 minutes inside if it’s raining
• Skip 1-2 minutes, practice double unders (ask for a review of this skill if necessary)
• Complete the following: 3 burpees – 6 push ups – 9 squats
• Frankenstein march (demo provided)
• Shoulder ROM and stretches
• “Flower” squatsSkill / Lift: Push press vs. Strict press
  • Form and difference between the two ROMs
  • Safety and spotter position and responsibilities
  • Try both lifts: 5 strict press followed by 5 push press without racking the bar (if possible).

  Workout:

  Complete 500m row at any point during the workout.

  Complete 10 – 5 – 3 of the following:

  • push press
  • lawnmowers
  • Hand-release push ups
  • renegade row (demo provided)
  • triceps dips
  • weighted lunge walk (each leg)
  • double unders
  • sit ups

  Core strength:

  • 25 sit ups – 30 second plank – 10 Flare (T) push ups (demo provided as necessary)

Notes: 

The push press is easier than the strict press because you get momentum to help you when you are doing push press. I find strict press uses more pure strength while push press involves more technique. I like strict press more.

Rowing is very good for a workout because it requires lots of stamina. It really gets your heart rate up and its great to keep you going. It was great because the workout didn’t have much cardio, which is where the rowing comes in. I think I do quite well at rowing because I have good stamina.

Overall, today was a good day where I reviewed a skill the I haven’t done in a while (push press). The workout was fun.